Monday

3-12 90 bicep curl
3-12 180 deltoid raise
3-12 100 hip flexor
3-12 80 reverse hip-flexor
3-12 175 lat pulldown
3-12 150 quad raise
3-12 240 donkey calf
3-12 180 abdominal press
3-12 120 overhead tricep
3-12 160 back row